Looking for some free swimming workouts? Whether you're an absolute beginner or advanced swimmer, we've got you covered. Scroll down below and click on beginner, short, or long to find the swim workout that works for you. Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!

2020 Free Swim Workouts

January 2020

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

February 2020

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

March 2020

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2: Dryland
• Week #3: Dryland
• Week #4: Coming Soon

April 2020

January 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long
• Week #5: Swim Workout: Beginner | Short | Long

February 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

March 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

April 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

May 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2: Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

June 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

July 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

August 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim  Workout: Beginner | Short | Long

September 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

October 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

November 2019

• Week #1 Swim Workout:
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

December 2019

• Week #1 Swim Workout:
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

December 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short |  Long

November 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

October 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

September 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

August 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

July 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

June 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

May 2018:

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

April 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

March 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

February 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long

January 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

Questions or thoughts? Let us know in the comments below! And if you find these swimming workouts useful, please share them with your friends on social media. Thanks in advance!